Healthy Menu Ideas For Toddlers

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Here you have a list of healthy menu ideas for toddlers. Some mothers are not sure about the choice for their toddler’s meal and can’t think of anything new to prepare. You don’t have to worry about it anymore because here this article will present some healthy menu ideas from which you can prepare a good meal for your toddler. Keep reading if you care about what your children eat.

Healthy Menu Ideas For Toddlers

They are not suitable as first foods, but fine once your baby is used to eating a wide range of solid foods. Read more about your baby’s first solid foods.

When preparing food for babies, do not add sugar or salt (including stock cubes and gravy) directly to the food or to the cooking water.

Breakfast ideas for babies and young children

  • unsweetened porridge or lower-sugar cereal mixed with whole milk and topped with fruit, such as mashed ripe pear or banana
  • wholewheat biscuit cereal (choose lower-sugar options) with whole milk and fruit
  • lower-sugar breakfast cereal and unsweetened stewed apple with plain, unsweetened yoghurt
  • toast fingers with mashed banana and smooth peanut butter (if possible, choose unsalted and no added sugar varieties)
  • toast fingers with a hard-boiled egg and slices of tomato, banana or ripe peach
  • toast or muffin fingers with scrambled egg and slices of tomato

Lunch ideas for babies and young children

  • lamb curry with rice
  • cauliflower cheese with cooked pasta pieces
  • baked beans (reduced salt and sugar) with toast
  • scrambled egg with toast, chapatti or pitta bread served with vegetable finger foods
  • cottage cheese (full-fat) dip with pitta bread, cucumber and carrot sticks

Dinner ideas for babies and young children

  • mashed sweet potato with chickpeas and cauliflower
  • shepherd’s pie (made with beef or lamb and/or lentils or vegetarian mince) with green vegetables
  • rice and mashed peas with courgette sticks
  • minced chicken and vegetable casserole with mashed potato
  • mashed canned salmon with couscous and peas
  • fish poached in milk with potato, broccoli and carrot

Finger foods for babies and young children

Finger food is food that’s cut up into pieces big enough for your child to hold in their fist with a bit sticking out. Pieces about the size of your own finger work well.

Examples of finger foods:

  • soft-cooked vegetables such as broccoli, cauliflower, courgette, parsnip and sweet potato
  • carrot or cucumber sticks and avocado
  • fresh fruits, such as apple (soft-cooked if needed), banana or soft, ripe peeled pear or peach
  • toast, pitta or chapatti fingers
  • unsalted and unsweetened rice or corn cakes
  • strips of meat without bones, such as chicken and lamb
  • cheesy (full-fat) toast fingers and cucumber
  • hard boiled eggs
  • omelette fingers

Healthy snacks for young children

Babies under 12 months do not need snacks; if you think your baby is hungry in between meals, offer extra milk feeds instead.

Once your baby is 1 year old, you can introduce 2 healthy snacks in between meals:

  • vegetables such as broccoli florets, carrot sticks or cucumber sticks
  • slices of fruit, such as apple, banana or soft, ripe peeled pear or peach
  • pasteurised, plain, unsweetened full-fat yoghurt
  • toast, pitta or chapatti fingers
  • unsalted and unsweetened rice or corn cakes
  • small strips of cheese

Getting your child to eat fruit and vegetables

It may take up to 10 tries, or even more, for your child to get used to new foods, flavour and textures.

Be patient and keep offering a variety of fruits and vegetables, including ones with bitter flavours such as broccoli, cauliflower, spinach and cabbage.

Try to make sure fruits and vegetables are included in every meal.

Try these ways to help your child eat more fruit and vegetables:

  • give carrot sticks, cucumber stick or slices of pepper with hummus as a snack
  • give apple slices with smooth peanut butter as a snack
  • mix chopped or mashed vegetables with rice, mashed potatoes, meat sauces or dhal
  • add vegetables to classic savoury dishes such as cottage or shepherd’s pie, spaghetti bolognese or casseroles
  • chop prunes or dried apricots into cereal or plain, unsweetened yoghurt, or add them to a stew
  • for a tasty dessert, try mixing fruit (fresh, canned or stewed) with plain, unsweetened yoghurt.

Drinks for babies and young children

From around 6 months, breast milk and first infant formula should continue to be your baby’s main drink.

Whole cows’ milk can be used in cooking or mixed with food from around 6 months but shouldn’t be given as a drink until they are 12 months old. Whole milk should be given to children until they are 2 years old, as they need the extra energy and vitamins it contains.

Semi-skimmed milk can be introduced once your child is 2 years old, as long as they are a good eater and they have a varied diet.

Skimmed and 1% milk are not suitable for children under 5 years old, as they do not contain enough calories.

Sugary squashes, flavoured milk, “fruit” or “juice” drinks and sugary fizzy drinks can cause tooth decay, even when diluted. These drinks can also fill your child up so they’re not hungry for healthier food. Instead, offer sips of water from a cup with meals.

Make Mealtime Hassle-Free with These Healthy Foods for Toddlers

There’s no denying that when it comes to mealtime — especially healthy mealtime — toddlers can be a tough crowd.

Whether they’re picking through a salad for just the cheese or crying that two foods on their plate accidentally touched, getting your little one to (happily) eat a square meal can present a serious challenge.

It’s no wonder many parents resort to hiding fruits and veggies in stealth packages like smoothies and muffins.

But you don’t have to work some sort of ninja magic in the kitchen just to get your toddler to eat broccoli. (In fact, we’d recommend against it, as it doesn’t teach kids that healthy foods can be enjoyable.)

Instead, better strategies include incorporating nutritious items into familiar packages, offering choice whenever possible, and of course, making food fun!

If you’re looking for meal ideas to please your junior gourmand, you’ve come to the right place. Here are 20 simple meals that are sure to please toddlers — and even adults — without making tons of work for you.

Toddler eating cheese

Healthy breakfast meals

1. French toast fruit skewers

Food is always more fun when served on a stick! Next time you whip up French toast for weekend brunch, make extra for this handheld breakfast later in the week.

Grab a kid-friendly skewer, such as a drinking straw, and thread with sliced French toast and fruit pieces. If time permits, let your toddler DIY. A bit of independence goes a long way toward helping little ones eat well.

2. Banana ‘sushi’

Nope, we’re not talking about raw fish for breakfast. Instead, replicate the look of sushi by smearing banana slices in nut butter, rolling them in crushed cereal, then lining the pieces up in a “roll.” You can even let your child try their hand at eating breakfast with chopsticks.

3. Fruit and yogurt parfait

Not only is this one pretty to look at, but it’s healthy, too! Fresh or frozen berries are an easy go-to base for a layered parfait that can also include yogurt, cereal, or granola.

Give your big kid toddler the say-so on how they’d like their layers: Yogurt first? Two layers of strawberries? A drizzle of honey on top? You got it, kiddo!

4. PB&J waffles

If PB&J works for lunch, why not try it for breakfast? Health-ify this classic combo by choosing a lower-sugar jelly — or make your own no-sugar-added fruit compote from frozen berries — and serving on whole wheat or multigrain toaster waffles.

The plant-based protein in peanut butter (4 gramsTrusted Source per tablespoon) will help fuel your toddler until nap time.

5. Toad in the hole toast

Another great source of protein? The 6 gramsTrusted Source in a large egg — which nestles inside toast in “toad in the hole.” (Feel free to make the most of this silly name with your toddler.)

Use a shaped cookie cutter, like a heart or star, to cut a hole in a piece of bread, then cook in a skillet with an egg cracked in the hole. For extra fiber and nutrients, use whole wheat bread and serve with a side of fruit.

6. Egg muffins

Your muffin tin isn’t just for muffins. It’s also the perfect vehicle for toddler-friendly mini frittatas!

For 10 egg muffins, whisk together 8 eggs, 1/2 cup milk, and your choice of cut up veggies like broccoli, bell peppers, or tomatoes. Pour into muffin wells and bake at 375°F (191°C) for 15 to 20 minutes.

Healthy lunch meals

7. Veggie pizza

Working healthy foods into familiar, well-liked dishes is a tactical move for every toddler parent — and what kid doesn’t like pizza? Start with an English muffin or mini naan and add marinara, shredded veggies, and mozzarella. Bake at 400°F (204°C) degrees for about 10 minutes.

8. Chickpea salad wraps

While a wrap of mashed chickpeas, mayo, and fresh dill may not be on traditional kids’ menus, its texture is reminiscent of tuna, without the strong flavor. Your kiddo just may wolf down this lunch rich in fiber, protein, folate, and iron.

9. DIY ‘lunchable’

Prepackaged kid lunches are certainly convenient, but they’re often loaded with sodium and additives. Let your toddler enjoy the freedom of making their own (healthier) mix-and-match lunch by providing a spread of:

  • crackers
  • hummus
  • deli slices
  • cheeses
  • grapes
  • carrot sticks

Got a plate with built-in dividers? Even better.

10. Refried bean quesadillas

If you’ve lamented that your kid only likes bread and cheese on repeat in various forms, we feel you. And while a refried bean-and-cheese quesadilla is technically another iteration of the bread and cheese theme — upping its toddler approval factor — it also packs plenty of fiber and protein.

11. Tomato soup with toast dippers

As soups go, tomato is one of the quickest to whip up from scratch and fill with extra veggies. But for the sake of time, you can always choose a lower-sodium prepared kind.

Either way, your kiddo will get loads of lycopene, the powerful antioxidant in tomatoes. Pair with whole wheat toast sliced into “dippers” for your little one’s dipping pleasure.

12. Veggie mac and cheese

Plenty of recipes have you go through the rigmarole of concealing butternut squash or other veggies in mac and cheese, but bright pops of color from carrots or peas actually can create visual appeal for kids.

Grab a bag of frozen veggies and stir them into a finished mac and cheese while still on the stovetop.

Healthy dinner meals

13. Taco bar

Everyone likes assembling their own perfect dinner from a spread of options — especially young kids (and especially when it comes to tacos).

Taco Tuesday can be a family affair when you let toddlers build their own Mexican meal. Just be sure to provide healthy toppings like diced tomatoes, shredded lettuce, beans, and avocado.

14. Veggie fried rice

If you’ve got cooked rice on hand, you’re well on your way to an easy toddler-friendly dinner. Fried rice is endlessly customizable for adding vegetables and protein to your child’s diet.

In a skillet or wok, cook prepared rice with frozen mixed vegetables (or veggies of your choice). Crack in an egg or two and scramble, then dress lightly with soy sauce and sesame oil.

15. Sausage, apple, and zucchini skewers

Remember what we said about food on a stick? This fun serving method bears repeating at dinnertime. Thread slices of kielbasa, apple, and zucchini on bamboo skewers (with flat tops for safety), brush with honey mustard dressing, and broil until lightly browned.

16. Healthier chicken fingers

If you had to rank definitive toddler foods, we’re pretty sure chicken nuggets would top the list.

Please grown-ups and kids alike with a more sophisticated take on the freezer favorite: Dredge chicken strips in Greek yogurt, then coat with whole wheat bread crumbs. Bake at 400°F (204°C) for 7 to 10 minutes, then flip the strips and give them another 7 to 10 in the oven.

17. Peanut butter noodles

Expand your child’s pasta horizons beyond mac and cheese with this Asian-inspired noodle dish.

To cooked spaghetti, add a mixture of 3 parts peanut butter, 3 parts soy sauce, 1 part sesame oil, and 1 part rice wine vinegar. Toss in shredded carrots and bean sprouts for color and cooked tofu or chicken for protein.

18. Baked potato bar

Potatoes sometimes get a bad rap, but they’re actually a great sourceTrusted Source of potassium, fiber, and magnesium. Bake a few and let them cool (toddler mouths are sensitive!) before letting your kiddo top theirs with cooked broccoli, cheddar, and avocado.

19. Kid-friendly poke bowls

Toddlers can jump on this popular foodie trend, too! Make a simple poke bowl at home using cooked rice, canned tuna, and diced cucumber and avocado. If your child is up for it, let them get adventurous by trying a dab of Sriracha on top.

20. Turkey skillet hash

Small pieces for little fingers? Check. Protein, veggie, and healthy fat? Check, check, and check.

To make this simple dinner, heat olive oil in a large skillet, then add garlic and diced onions, followed by ground turkey. Once cooked, set the turkey mixture aside and use the same skillet to cook veggies of your choice, such as bell peppers or zucchini. Season to your liking and serve (cooled) to your hungry kiddo.

Tips for mealtime with your toddler
  • Mix, don’t hide. Hiding fruits and veggies in other foods doesn’t teach kids to enjoy these healthy items, and can lead to a sense of mistrust when your little one discovers your strategy.
  • Offer choice. Dipping sauces, toppings, and other extras all build in choice — an important factor for toddler mealtime success.
  • Think outside the box. Who says you can’t have breakfast for dinner (or dinner for breakfast)? Your toddler doesn’t have preconceived “rules” around food — so sometimes it’s smart to let yours go a little, too.
  • Try different preparations of the same food. If your kid doesn’t like a food prepared a certain way, no need to write it off forever! Simply try another recipe or cooking method.
  • Play with presentation. At this age, fun is the name of the game. So enjoy this whimsical time in your child’s life. Serve dinner on a stick, make a smiley face of blueberries on a waffle, or write their name on their plate with peas.
The takeaway

There’s no reason these healthy meals can’t feed you (and the whole family) as well as your toddler. The bonus: You can set a good example for your child by eating well right alongside them.

And if your little guy or girl turns up their nose at one dish, keep trying! By exposing them to a wide variety of foods, you’re working to broaden their palate for a lifetime of healthy eating.

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